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SATURDAY 200118

Warm-up: Individual… Row 500m Crossover Symmetry Group…. Coaches Choice   Fitness: AMRAP 30, Team of 3 60/45 Calorie Row ——- 3 Rounds of 3 DB Hang Power Cleans 6 Burpees 9 Air Squats ——- 60/45 Calorie Row ——- 6 Rounds of 3 DB Hang Power…

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FRIDAY 200117

Warm-up: Individual… Bike 3 minutes 20 Banded Good Mornings Group… Coaches Choice… Strength and Skill: Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 2 reps @ 65-70% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 9 minutes (6…

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THURSDAY 200116

Warm-up: Individual…. PVC Shoulder Warm Up Downward Dog Holds Group…. Bike 2 minutes 15 Dislocates 10 Matrix Turns 5 Inch worm Pushups 10 Scorpions Review the movements and expectations… Strength and Skill: Five sets of: Barbell Z-Press x 5 reps Rest 60 seconds Weighted Strict…

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WEDNESDAY 200115

Warm-up: Individual… Foam Roll Posterior 20 Good Mornings Group…. Followed by… Four Sets (alternate sides to complete 2 sets on each side): Kettlebell Good Mornings x 10 Waiter Carry x Down and Back Single-Arm Kettlebell Deadlift x 5 Suitcase Carry x Down and Back Single-Leg…

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TUESDAY 200114

Warm-up: Individual… Bike 3 Minutes Crossover Symmetry Group…. 7 Min AMRAP at 70% effort 100m Jog or 8 Cal on Bike Zoombie Walks Down Lunges Back 5 Burpees Empty Barbell (5 Hang Clean and Presses) or Plate Ground to Overhead (light) Review movements and setup…

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Improve your productivity at work through fitness

If your job is physically demanding, it certainly goes without saying that increased fitness will make your job easier.   But even if you sit at a desk all day, there’s a boatload of evidence that suggests a connection between exercise and productivity at work,…

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MONDAY 200113

Warm-up: Individual… Bike 2 Minutes Crossover Symmetry Group… Followed by… 200m Jog Bear Crawl Down Zombie Walks 10 Squats Two Sets of: Scapular Pull-Ups x 5 Plank Shoulder Taps x 10 Mountain Climbers x 20 Review range of motions and point of performance….   Fitness:…

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SATURDAY 200111

Warm-up: Individual… Run 40om 20 Good Mornings Group… Coaches Choice….   Fitness: Teams of 3: For Time (30 Minute Cap): 65/40 Calorie Bike Erg 75 KB Swings 75 DB Front Squats 65/40 Calorie Bike Erg 60 KB Swings 60 DB Front Squats 65/40 Calorie Bike…

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FRIDAY 200110

Warm-up: Individual… Row 2 minutes Pigeon Stretch Group… Coaches Choices….   Fitness: 10-20-30: Alternating Dumbbell Snatches Wallballs Directly Into… 30-20-10: Row Calories Alternating Dumbbell Box Step-ups *only one dumbbell Performance: 30-20-10: Row Calories Alternating Dumbbell Box Step-ups (50/35) Directly Into… 10-20-30: Alternating Dumbbell Snatches (50/35)…

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THURSDAY 200109

Warm-up: Individual…. Bike or Row 2 minutes Crossover Symmetry Group…. Run 200M or 1 minutes on the Bike 15 Dislocates 15 Good Mornings 15 Lunges per side 10 Squats 3 movement in 3 minutes: Push ups Situps Jumping Jacks Review the Push Press EMOM to…

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